Where to power through perimenopause with strength training in the Charlotte area
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⚕️Navigating perimenopause in Charlotte: A complete guide
Hot flashes? Brain fog? Anxiety? Feeling like you’re going through puberty all over again? You’re not alone, and it’s not just in your head.
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Dear Gen X, Xennial and millennial friends: We must, we must, we must increase our ... muscle mass and bone density?
Ok, so that’s not exactly how Judy Blume’s iconic line goes in her book that taught us all about puberty: “Are You There God? It’s Me, Margaret”. But as of this writing, Blume hasn’t yet gifted us with a book on peri-menopause (as much as we keep asking for one!), so we’re all kinda figuring it out on our own.
If you’ve also entered the tender age affectionally renamed “Cougar Puberty” on social media, you probably have heard about how we need to start protecting our muscle mass and bone density as we age: If we don’t build it, we lose it.
From cardio to strength training
About a year ago, I traded my six-days-a-week running routine for three days of heavy lifting, with cardio becoming a secondary focus. It was a strange transition for a girl who previously thought sweating it out, closing rings and burning calories were primary indicators of a good workout. Yet, after some trial and error and finally investing in a smart gym and a patient and encouraging personal trainer, I’m now in my era of sending my besties pics of my newly discovered muscles with “look at this one!” proudly captioned.
Lifting to failure is new for me. My previous experience with strength training started in my 20s, with lighter weights, set-to-the-music group power classes at Peak Fitness (who else remembers those early ‘00s big box gyms sprinkled all over Charlotte?). In my 30s, I did plenty of fast-paced weighted circuit classes along with bodyweight exercises at the hot yoga studio.
Now in my 40s, slow, steady and heavy is my focus now. Having my personal trainer as a guide has helped a lot.
Eileen Fagan, owner of The Fitness Factory of Charlotte, says strength training along with cardio can alleviate some symptoms related to perimenopause. “I believe strength training is a huge positive for keeping muscle on while going through menopause,” she told CharlotteFive.
Won’t I get bulky if I lift too heavy?
Worried about getting “bulky”? Don’t be, Fagan said. “Most women have the wrong idea about strength training and doing the basics like squat, deadlift, or bench. Women think it is going to bulk them up, or cause injury to their back or shoulders by lifting weights.” Fagan takes a slightly different approach with her perimenopausal clients: “I do things like farmers walks, sandbags, sled pushes and pulls, tire flips. These are exercises that mimic the basics, but seem to put most of my clients at ease. Plus, this anaerobic training helps keep their weight down.”
If you’re in the Charlotte area and looking for some places to lift heavy weights, I’ve compiled a few spots below to check out on your journey (whether you’re in your perimenopause era Cougar Puberty or not!) 💪.
Note: This list does not include other, really great ways to build strength such as circuit-training spots, reformer Pilates studios, Olympic weightlifting gyms, Crossfit, Barre and more. While those are all valid workouts, we’re keeping this list hyperfocused on places where you can do weight training with progressive overload or workouts specific to those in perimenopause or menopause.
And don’t forget to incorporate mobility work, yoga, zone 2 walking, etc. — it’s all important!
Weight-lifting gyms and studios in Charlotte
Alloy
Location: 7731 Colony Rd, Charlotte, NC 28226
Location: 9824 Rea Rd Unit A2, Charlotte, NC 28277
Location: 733 Stockbridge Dr, Fort Mill, SC 29708
Location: 21714 Catawba Ave, Cornelius, NC 28031
Instagram: @alloyptcharlotte
Alloy is a personal training space that has a “Fit Over 40” program. It’s designed to help you “lose weight, build strength, increase mobility, and improve energy levels,” according to the Blakeney location’s Facebook page.
CLT Lifting Club
Location: 3100 South Blvd, Charlotte, NC 28209
Instagram: @cltliftingclub
CLT Lifting Club is a newcomer to the city’s gym scene, having opened just in April. The small lifting gym touts its large sense of community spirit. If that’s not enough, the gym also has a sauna for your post-workout recovery bliss. If you’re tempted to skip this one because everyone looks younger than you, here’s a reminder that hanging out with younger people can offer several benefits. This feels especially true at the gym: When you work out with 23-year-olds, you forget you’re not 23 yourself (at least, that’s been my experience in the past!)
Fifty+ Fitness
Location: Charlotte
Fifty+ Fitness owner Stephanie Bush Hoffman works with clients (typically age 50+) to make sure they have “proper form and smart progression,” as well as proper nutritional guidance. The gym offers personal training, at-home sessions and small group classes.
The Fitness Factory of Charlotte
Location: 3811 N Davidson St, Charlotte, NC 28205
Instagram: @fitnessfactorycharlotte
The Fitness Factory of Charlotte thrives in old-school strength training. In fact, it even has a section of vintage machines affectionally called “The Graveyard”. “Some of our machines are 30–40 years old and still outperform newer models — they were built to last,” owner Eileen Fagan says. Feels like a metaphor?
Lemonade Fit
Location: 1420 S Mint St unit o, Charlotte, NC 28203
Location: 4732 Monroe Rd #140, Charlotte, NC 28205
Instagram: @lemonadefitbody
Lemonade Fit is a boutique fitness studio for women with locations in MoRA and South End. Its trainers have experience in training menopausal women. If you’re looking for someone with a specialty in helping those with conditions such as high blood pressure, diabetes, anxiety, PCOS and more, this might be your spot.
Steady Grind Fitness
Location: 635 Atando Ave Ste J Charlotte, NC 28206
Instagram: @sgfitness_clt
No boys allowed: Steady Grind Fitness is a women’s only, strength-focused gym. It offers both personal training and group strength training classes.
True 180
Location: 15235-F John J Delaney Dr, Charlotte, NC 28277
Instagram: @true180forwomen
True 180 Personal Training for Women is a women’s-only gym in Ballantyne catered to those of us who are 40+. It offers personal training (where you’ll be training alongside up to 7 other women), nutritional guidance and InBody scans — these can help you track progress including muscle growth and fat loss. It’s not just about the number on the scale when you’re building muscle!
Luxury gyms and gym chains
Looking for more fitness options?
Check out our guides:
- Charlotte-area luxury gyms
- Spas within a 3-hour drive from Charlotte
- National gym brands with locations around Charlotte
- Heated + infrared gyms, saunas and more in the Charlotte area
- BIPOC hiking groups in North Carolina
- How to make new friends at the gym
Whatever you’re looking for, the Charlotte area surely has it!
This story was originally published November 10, 2025 at 5:00 AM.
